A vegetarian, yet meaty, grilled delight—perfect for all ages. Adults can spice it up a bit, but we’ve developed it thinking of the little eaters in the crowd. A tender filling encased in crispy grilled tortillas, this grilled treat is absolutely delicious served with guacamole, salsa, and creamy chipotle sauce.
Prepared guacamole, salsa, and dollops of sour cream (optional)
In medium skillet, heat oil. Add onion and sauté over medium heat until soft, about 3 minutes. Stir in garlic and sauté for 1 minute. Be careful not to burn. Add another splash of water if necessary.
Rinse, drain, and blot-dry jackfruit. Chop off centre cores and finely dice. Using fingers, roughly tear jackfruit into pieces. Add diced cores and jackfruit to skillet with onion along with BBQ sauce, cumin, and paprika. Add a little water just until bubbly. Heat over medium until bubbling, stirring often. Reduce to low, cover, and simmer for 10 minutes for flavours to blend and until jackfruit is soft. Add another splash of water if mixture begins to stick to pan. Then, using two forks, shred fruit to achieve “pulled pork” texture. Adjust flavours as needed, adding a little more smoked paprika for heat, if you wish, and a little apple cider vinegar (see Time-saver tip).
In high-speed mini blender, combine yogurt, lime juice, and minced chipotle. Whirl until smooth and creamy. Add a little salt to taste if you wish. Transfer to a squeeze tube and refrigerate. It can be refrigerated for a couple of days.
Grease barbecue grill and preheat to medium. Brush one side of each tortilla with oil and place oiled side down on grill. Spoon equal amounts warmed jackfruit mixture over 1/2 of each tortilla to within 1/2 in (1.25 cm) of the edges. Sprinkle with equal parts cheese. Fold other half of tortilla over cheese. Gently press down.
Grill tortilla halves until bottom is browned to your liking, about 3 or 4 minutes. Rotate a couple of times to prevent it from burning. With broad spatula, flip tortilla and grill on other side until golden and crispy.
Transfer to cutting board. Cut each tortilla half into 4 wedges and drizzle with spicy chipotle sauce and some cilantro sprigs. Wedges are excellent served with a scoop of guacamole, salsa, and sour cream, if you wish.
TIP: Substitute diced summer squash in place of jackfruit for a colourful and delicious alternative. Add some rinsed and drained lentils.
Time-saver tip! Jackfruit filling mixture can be made ahead and stored in tightly covered container in refrigerator for up to 4 days, or in freezer for up to 1 month. Simply reheat before assembling for tortillas, adding a little more BBQ sauce if it appears dry.
This recipe is part of the 7 Healthy Recipes for the Ultimate Father's Day BBQ collection.
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.